Thursday L2

Warm-Up:

:30 MedBall Bearhug Squat Hold

10 Snatch Grip RDLS (45/35)

8 Snatch Turnovers

:20 Back Squat Hold

5 Snatch LiftOffs

5 Hang Snatch Pulls

3 Power Snatch

:10 Overhead Squat Hold

 

Strength:

Snatch + Overhead Squat + Floating Snatch

7 x 1

New Set Every 1:30

For the floating Snatch Work on building tension as you Lower the bar

Progressive

 

Metcon:

For Time:

2 Rounds:

75 Wall Balls (20/14)-(10/9)

50 GHD Sit-ups

25 Snatches (75/55)

 

Elite: 95/65

Semis: RX

Quarters: 40 GHD Sit-ups

 

Stimulus Check:

Be smart round one so you can push round 2. Try keeping the Wallballs and Snatches to 4 sets or less. Teams Only do 1 Round.

Optional Additional Work Sessions

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Accessory:

Sumo Banded Box Squats

9 x 3 @ 45% +25% Across

New Set Every 1:00

 

Max Height WallBall (20/14)

8 x 1

Rest :20-:30 Between Sets

 

GHD Glute Ham Raise

4 x 10

Rest 1:15 Between

 

Dual Kettlebell Front Rack March

3 x 1:00 (Green/Blue)

Rest 2:00 Between

 

Overhead Weighted Sit-up

5 x 3

Rest 1:00 Between

Feet anchored

 

Extra Workout

5 Minutes

As Many Reps As Possible

1,2,3,4,5….. etc

Handstand Push-ups

Power Snatches (95/65)

Overhead Squats